Try This Interval Training On Treadmill Workout To Lose Weight Faster Than Traditional Treadmill Workouts

Working out on a treadmill can be a horrible way to lose fat fast. Working out on a treadmill can be an excellent way to lose fat fast. Which one is it? Both! If you approach your treadmill workout with the mindset that you’re going to spend an hour walking at a medium pace while maybe reading a book or the latest issue of Men’s or Women’s Health then that’s not the best way to lose fat fast. But, if you do an interval training on treadmill workout then you are going to get great results and lose weight much quicker!

Interval Training On Treadmill

Next time you go to the gym, take a look around at those on the treadmills, elliptical machines and bikes. Chances are you will see maybe a few actually “working out” while you will also see a handful simply going through the motions. Sure, there are definitely health benefits to strolling along as many do, but those just putting in the time are going to need to put in a lot more time than those who go to the gym with a plan to work.

Bottom line, you can get much greater benefits by doing an interval training on treadmill workout than you can by doing a steady state cardio training on treadmill workout.

Training On A Treadmill

As mentioned, there are different approaches to working out on a treadmill. The two most common ways to train on a treadmill are by doing intervals and by doing steady state cardio.

Steady state cardio is where you walk at a medium pace for a long period of time, usually about 1 hour.

Interval training alternates between levels of high intensity with levels of rest or low intensity lasting about 1/2 an hour.

Performing High Intensity Interval Training On A Treadmill

The most effective approach to interval training on a treadmill is HIIT.

  • H – igh
  • I – ntensity
  • I – nterval
  • T – raining

It is very important to incorporate all of the aspects of HIIT when doing interval training on a treadmill, or anywhere else really. You must put in a (H) high amount of (I) intensity to get the benefits. If you do not push hard enough (running/sprinting) on these high intensity intervals then you are actually better off walking at a medium pace for a longer period of time.

Not to be overlooked is the (I) interval aspect. Yes, you want to train hard and at a high intensity during that interval but when it comes time for the rest interval you should not push it.

You might assume that since a high level of intensity is good for one interval then a medium level of intensity must be even better than a low level of intensity for the other interval. Not true.

You want the low intensity interval to be a resting period so that you can push even harder during the high intensity interval.

An Interval Training On Treadmill Workout

Here’s a video demonstrating the best interval training on treadmill workout:

Warm up – Walk for 5 minutes at a low-medium pace.

  1. Sprint – 45 seconds
  2. Walk – 45 seconds
  3. Repeat intervals for 10 – 20 minutes

Cool down – Walk for 5 minutes

As mentioned in the video, you can run anywhere from 8-12 mph but you want to make sure to alternate that with an easy walk at about 3.5 mph or whatever is comfortable to you.

Workout Variations For Interval Training on A Treadmill

To me, there is no doubt that high intensity interval training treadmill workouts are the way to go when trying to lose weight fast. However, you should mix up the interval lengths every now and then. Not the intensity, just the time spent on each interval.

To get the most out of your interval training treadmill workouts you can vary the interval times on different days. Here’s an example:

  • Monday – alternate intervals of 45 seconds — Walk 45 seconds / Run 45 seconds
  • Wednesday – alternate intervals of 60 seconds — Walk 60 seconds / Run 60 seconds
  • Friday – alternate intervals of 30 seconds — Walk 30 seconds / Run 30 seconds

You can do these types of workouts 3 to even 4 times a week but you need to be careful and watch for signs of over-training.

NOTE: If you add in 10 – 20 minutes of traditional cardio on a bike or elliptical machine after doing one of these HIIT treadmill workouts than you’re going to seriously melt the fat away.

Checkout my article on how much cardio to lose weight to see an illustration of how adding in steady state cardio after an HIIT session really burns fat and helps you lose weight much quicker.

UPDATE: Since I originally posted this article, there has been a new cardio workout to hit the scene. It takes ANY treadmill workout to the next level, hype-alert ;). But seriously.

The new workout book is called Visual Impact Cardio and it was written by Rusty Moore. I wrote a review about it and I even documented 8 weeks of following it in real time on a different site (

It’s definitely worth a look if you’re looking for the “best” interval training workout that you can use on a treadmill, bike or whatever your favorite cardio machine is.